Functional flexibility, full natural range of motion is critical in our abilities to perform daily tasks without injury. Being able to move our bodies the way we are design without any restrictions creates healthy movement. From a performance perspective (for athletic purposes) this means greater ability to generate force, bigger lifts, higher jumps, more powerful punches etc.

For the average individual, this means the ability to perform daily tasks without any difficulty in movement, pains, and injuries to other body parts. Unfortunately, as we age and experience a sedentary lifestyle, we develop health related issues such as obesity, muscular imbalances, tightness and even extended injuries such as spinal problems. These imbalances can affect our movement patterns and thus affects our ability to perform daily tasks. Some of these injuries may be prevented with proper exercise, knowledge and understanding how the body functions.

Research has shown that individuals whom walk at last eight blocks per week, or perform at least 1 hour of exercise provided protection against further mobility loss as individuals aged (Eleanor M. Simonsick, 2005). Therefore, one of the best things you can do is just stay active! I also want to give you some mobility/stretching excercises that you can do from basically anywhere (including your office) that would be extremely beneficial for you.

Here are 11 of my favourite mobility/stretches that I like to do.

1) Standing Thoracic Rotation

How to Perform:

a) Start in a neutral position

b) take one step forward with one leg into a half lung position. Imagine there is a pole down your spine so that you must keep your spine neutral without leaning forward or backward.

c) Take the hand of the same side and place it lightly on your sternum.

d) With a focus on keeping a neutral spine, (squeeze your shoulder blades back together, chest out and abs fully engaged) rotate to the same side as the step you took. Return

b) Engage a neutral spine and place your arms to your side at shoulder height.

c) Make sure your wrist and hands never loose contact with the wall.

d) Press your hands up while keeping contact with the wall.

10) Perfect Stretch

a) Start on your knees, walk your hands out to your fore arms.

b) Slow widen your knees

c) Push your pelvis down to the floor, as you spread your feet.

d) Push-Backwards as you feel the stretch in your groin area.

11) Spread the Floor

a) Start in a neutral position, feet shoulder width apart.

b) Hinge back at the hips slightly.

c) Bring your hands overhead and focus on keeping your spine neutral.

d) Imagine you are trying to spread the floor with your feet.

Bibliography

Eleanor M. Simonsick, J. M. (2005). Just get out the door! Importance of walking outside the home for maintaing mobility: Findings from the womens Health and Aging Study. Journal of the American Geriatrics Society. , 198-203.

Mike Zhang is the founder of the FSK-12, the 12-week breakthrough program that has changed the lives of thousands of his clients using the FSK-Method. He is the 2011 TBA-SA B-Class North American Muay Thai Champion and the 2014 USMTO (National) Open Class silver medalist as well as a personal trainer with over 10 years of experience. He was team Captain at York Muay Thai in Toronto, Ontario where he helped lead and coach a team of fighters to numerous provincial and national tournaments. He was also on his college varsity track team where he represented his college at numerous national track meets. He specializes in boxing/kickboxing based work-outs to help his clients lose weight and reach their fitness goals.